Snack Attack!

Published on the 15th Jul, 2016 by Azmina

Paul: “I used to be starving just before mealtimes and so ended up overeating a lot. Since I started having snacks between meals even when I wasn’t hungry, I no longer feel ravenous at meal-times.”

Wise, planned snacks can be part of a balanced eating plan, whether you’re slimming or not. With GiP eating, low glycaemic snacks can be your best friends, as they help you to keep blood sugar steady in between meals.

gi planWhat’s more, they can positively help you watch that waistline, since a feeling of fullness means you’re less likely to raid the fridge as soon as you drop your briefcase in the hallway. Good snacking means having a healthy relationship with all foods.

The Gi Plan actually forces you to have snacks. The book has a whole chapter devoted to snacks, but here are some examples of low-GiP alternative snacks.

Eat this Instead of Save
2 Oatcakes 2 Rice cakes 3.5 GiPs
Walnut halves (half a dozen) Pretzels 3 GiPs
2 Cream crackers 2 Water biscuits 4.5 GiPs
Roasted peanuts 25g (half-pack) Crisps (small packet 25g) 3.5 GiPs
Chocolate chip Muffin, American style Ring Doughnut 2.5 GiPs
Fun size Snickers bar (19g) Milk chocolate (4 square pieces) 4 GiPs
1 Pitta bread 1 Baguette (individual) 4 GiPs


The Gi Plan is about enjoyment of food, and being mindful of what you’re eating. So, at a glance you can see from the above that 2 cream crackers “cost” you more GiPs than 2 oatcakes, so this might nudge you in the right direction – the oatcakes will be more slowly digested. What you also need to be aware of, however, is that certain foods may be lower in GiPs (take the muffin for example) but that doesn’t mean they’re necessarily a healthy food! Incidentally, the chocolate in this muffin helps to lower the GI, and the jam in the doughnut raises it; hence the swap idea.

The Comfort Cushion

cushionFood only fills a physical hole, not an emotional need. If you become more aware of the underlying feeling that causes you to overeat, you are more able to make some changes by doing something different. You can regain control and experiment with new and healthier ways to meet this same need.

You may wish to keep a daily Food and Mood Diary (sample in the book) that will highlight the emotional need that causes you to reach for certain snacks, for example, boredom, stress, comfort, security or any other challenging feelings that you are striving to manage.

Remind yourself. ‘What would have to happen, that is within my control, for this need to be met in a healthy and functional way?’ Before you reach for solace in that ‘naughty but nice food’, remind yourself if choosing this is taking you nearer to the ‘new’ you and if it isn’t, choose again!

Taken from the best-selling Gi Plan by Azmina Govindji & Nina Puddefoot

Childhood Obesity Strategy – what’s going to happen next?

Published on the 11th Jul, 2016 by Azmina

I’m always keen to stay up to date on developments in policy, so thought I’d share news of this CPD certified event for my colleagues…

Thursday, 26th January 2017, Central London

Guest of Honour: Dr Rachel Pryke, Clinical Champion for Nutrition for Health, RoyalCollege of General Practitioners


Bringing together stakeholders and policymakers, this seminar will provide an opportunity to discuss the next steps for the Government’s upcoming childhood obesity strategy, expected to be published later in the year.

Discussion will also be informed by the introduction of a soft drinks industry levy, Public Health England’s Eatwell Guide and the Committee of Advertising Practice initiating a full public consultation on regulating advertising HFSS foods to children.

Delegates will have the opportunity to discuss policy priorities for improving the nutritional content of foods, including portion size and sugar reduction, and preventative measures for reducing the prevalence of obesity during early years and in school.

We are delighted to be able to include in this seminar keynote addresses from: Dr Rachel Pryke, Clinical Champion for Nutrition for Health, Royal College of General Practitioners; Chris Askew, Chief Executive, Diabetes UK; Dr Adrienne Cullum, Technical Advisor, Centre for Public Health and Social Care, NICE; Guy Parker, Chief Executive, Advertising Standards Authority and Gavin Partington, Director General, British Soft Drinks Association.

Further confirmed speakers include: Shaleen Meelu, Founder, Healthy Futures andKim Roberts, Chief Executive, HENRY (Health, Exercise, Nutrition for the Really Young).

Thanks to Westminster Food & Nutrition Forum for, yet again, putting on a thought-provoking event!